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DAY 9

LAT PULLDOWN

 

Keys to Success For This Exercise:

 

Squeeze your shoulder blades back before pulling the weight down

 

Bring your arms all the way down to complete the movement

 

PLANK DUMBELL ROW

 

Keys to Success For This Exercise:

 

Push through your thorasic spine and hold your core tight to keep from rocking back and forth

 

Bring your feet wider then a regular plank

 

BENT OVER DUMBELL ROW

 

Keys to Success For This Exercise:

 

Bend at the waist, hold core and back tight

 

Keep head and neck relaxed

 

Go slow and controlled and squeeze at the top of the motion

 

REAR DELT FLY

 

Keys to Success For This Exercise:

 

Make sure you are squeezing your back muscles at the top of the motion

 

Keep your core tight and don’t let yourself sway or rock back and forth

 

WIDE GRIP LAT PULLDOWN

 

Keys to Success For This Exercise:

 

Hold the bar wider then a normal grip

 

Squeeze your shoulder blades before pulling down the bar

 

Bring your arms all the way down to complete the movement

 

ULTIMATE AB ROLL

 

Keys to Success For This Exercise:

 

Keep head and neck relaxed, pull yourself up with your core muscles

 

Go slow and controlled

 
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